Anger mangement techniques

Anger is a healthy emotion and a common response to many situations. Ignoring anger is unhealthy ..

There’s nothing wrong with that, of course. Anger, like any other emotion, exists for a reason. Experiencing it and expressing it is normal and, most importantly, healthy.

Psychiatrist Dr Shyam Bhat says wanting to “manage” anger isn’t the right approach. “First, you have to understand if it is excessive, and if so what the underlying reason is,” he explains. “You don’t wake up one day and have an episode of abnormal anger. When that happens, there is almost always a root cause, which could be a clinical issue like depression, anxiety disorder or traumatic past events. You can’t solve a problem without knowing why it exists.”

Anger management techniques can truly benefit anyone who tends to get angry easily, or anyone whose anger seems to get very big in comparison to the situation at hand. If you seem to have a short fuse with a big bang, anger management techniques can help you keep your cool and have more effective interactions and relationships.

1.Deep Breathing

Anger Is Natural – But Sometimes It Can Be Hard To Handle
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Deep breathing is important for getting your anger under control. However, taking deep breaths alone is often not enough. Trying to clear your mind and breathe deeply may seem like such a challenge that it only makes your anger and frustration worse.

One of the things that you can do to combat this is to do a little imagining with your deep breathing. Instead of breathing deeply to try to force away your anger, breathe into your anger. Imagine that your anger is this driving energy, and as you breathe deeply it gets bigger and bigger. The energy continues to expand until it is far outside of you, and then it can melt away. This might make you feel angrier at first, but it may work to dispel your anger within a few minutes.


Exercise can be an excellent release for your anger. Anger is really not just an emotion. It’s energy. When you feel angry you have a ton of energy that is seeking release. Exercise can be a healthy release for that energy.

Regular workouts aside, try to fit in a session if you know you’re going to encounter a ­person or circumstance that’s likely to make you want to punch a hole in the wall.

3.Take A Time Out

Time outs aren’t just for children. When you feel yourself getting angry or irritated and you are worried that you may easily become angry, take a time out. Go to the bathroom and close the door, or go to your car and sit for a few minutes. Even during a work day there are usually opportunities to take a time out.

When you are in the time out, just focus on your breathing and calming your thoughts. You can use visualization techniques to imagine yourself in a soothing place like a clearing in the woods or your favorite place to go camping. Visualize yourself in nature or some other favorite place. Try to find things in your visualization that engage the senses.

4.Problem Solving

Often, you may become angry because you are frustrated over a situation. Most anger is caused by some kind of problem. If you can change your focus away from the anger to problem solving, you can diffuse your anger and come up with positive solutions. This is another form of cognitive restructuring. You have to consciously be aware of your thoughts and feelings and stop them in their tracks and change focus to one of solving the problem at hand.

5.Changing Your Environment

One of the things you can immediately do when you are feeling yourself getting angry or frustrated is change your environment. Sometimes escaping the situation is the best thing that you can do. This may require you to leave the room or office for a short period of time. Think of this as kind of a timeout, but for a longer period of time.

You can also change your environment in a lasting way that will help you manage your anger. For example, if you are frequently losing your temper because your child does not clean their room, make sure that the door stays shut so that you don’t have to look at it. Since seeing it makes you angry, this small change in your environment can help you prevent that anger.

6.Think before you speak

In the heat of the moment, it’s easy to say something you’ll later regret. Take a few moments to collect your thoughts before saying anything .. and allow others involved in the situation to do the same.

7. Identify possible solutions

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child’s messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening .. or agree to eat on your own a few times a week. Remind yourself that anger won’t fix anything and might only make it worse.

8. Don’t hold a grudge

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. But if you can forgive someone who angered you, you might both learn from the situation and strengthen your relationship.

9. Use humor to release tension

Lightening up can help diffuse tension. Use humor to help you face what’s making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though.. it can hurt feelings and make things worse.

10. Practice relaxation skills

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as “Take it easy.” You might also listen to music, write in a journal or do a few yoga poses .. whatever it takes to encourage relaxation

11.Know when to seek help

When you are ready for anger management and you struggle with using these anger management techniques, it is time to seek help. A therapist can really help you evaluate what makes you angry and give you tools to change your thinking to manage and avoid your anger.